Advice

We all know it's important to get fit but how will fitness improve your life? Find out here, plus advice on what exercise to do, how often to do it and handy everyday tips...

Why bother?

• Sexy
  Name one sportsman who looks bad in shorts. Darts players don't count. It won't make you Thierry Henry. But your skin, heart and belly will be eternally grateful.
• Sorted
  Regular exercisers are less stressed. Life doesn't often get them down. They sleep better. Like oiled machines - they run smoothly.
• Sums
  1 hour run = 500kCals = 2 bags of Revels. Adds up, really.
• Smug
  Changing rooms. Be fabulous in the communal torture chamber.
• Success
  Whoever heard of girls cheering you through a game of Grand Theft Auto?

Put in the groundwork now. Exercising when we're young makes our heart and bones healthy for the future. It's called taking out insurance.

What to do?

Take your pick:

To stay healthy:

• The Big Two: Walk and Climb Stairs. Wave the bus and the lift goodbye.
• If we're active (not vegging) for an hour a day, 5 days a week, we're doing enough.
• I make that 10 minutes to school, 20 minutes football, 10 minutes home and 20 minutes pretending to be Mica in your bedroom. So even Lycra-phobes can manage.

To get fit:

• Work up a sweat three times a week, 20 minutes a go. Only 30% of young people do this regularly. Join them. It's a weekly total of only one episode of Ugly Betty. And no, getting physical with Mr or Miss Perfect doesn't count.
• Much depends on where you live and what you like. There's no point aiming Steve Redgrave if you can't swim and the nearest river is 50 miles.
• Get slightly out of breath doing whatever you fancy. You're too old to be scared of your PE teacher. And a few years from personal-trainer-sized bank balances. So DIY.
• Swim, jog, cycle, dance - Get "A Brand New Body" with Colleen McLoughlin if you have to. Your body's not fussy.

Excuses, excuses...

"I'm flabby/skinny/out of shape. I'll get laughed out of the gym". We've all been there. Even Johnny Wilkinson wasn't built in a day. Start slowly, then take a deep breath and go public. You'll soon have all the right attention. Envy and admiration. Go get some.